We’re always up for a challenge—and especially when it comes to anything physical—or anything in the kitchen. (If you saw us on the Food Network’s show Chopped, you know we mean business! 😉 ) Thankfully, in our family, we’re not short on either kind of challenge. This time, Tammy’s husband requested healthy jalapeno poppers for the upcoming big Super Bowl game–but realizing that wasn’t so much of a challenge– he knew that these twin sister registered dietitians wouldn’t serve anything less than healthy , so he upped the ante. He also requested them to be sweet, crunchy, creamy and spicy (he LOVES spicy!) — so we put our chef hats on. Game on! We created these Hummus Stuffed Jalapeno Poppers– and they take it two steps further– not only are they waistline friendly, they’re little healthy powerhouses– packed with nutrients, antioxidants and health benefits galore. 🙂
Psst… want more jalapeno poppers? Try our Stuffed Jalapeno Poppers.
If you think that just because we’re registered dietitians we don’t love creamy, crunchy, sweet & spicy comfort food, you’ve got the wrong girls! 😉 In fact, many of you probably know from reading our blog that we love sweets! And, let’s face it, of course who doesn’t love creamy and crunchy food–so the request for these poppers is so up our alley! And we love spicy food too. Ever since we were little girls and our dad lovingly teased us and said that eating spicy food made you stronger and more “manly” (yep, we were tomboys and daddy’s little girls –and being like him–and more “manly” was strangely quite attractive to us in those days!), we were sold! We’d load our food with hot red pepper flakes, and enjoy every bite of it!
These poppers are perfect for enjoying while tailgating or serving as a healthy appetizer before a party, they’re the ideal healthy comfort food! Filled with hummus, tomatoes, California prunes, and feta cheese and walnuts, you can get your appetizer fix without getting all that extra fat and calories—and at 50 calories a serving, you really can’t go wrong.
(Psst… looking for more lightened up recipes? Please feel free to search this site! And here are a few to try…
Skinny Potato Skins
Skinny Mash
Comfort Food Reinvented Apple Pie
Microwave Peanut Butter Chocolate Chip Cookies )
Aside from tantalizing your taste buds, here are a few other reasons you can feel good about eating these lil’ bursts of yum! They’re truly nutrient powerhouses!
They’re meat-free and packed with flavor, so they’re perfect if you’re serving vegetarian guests or trying to cut back on meat and fearful that you have to cut out all the flavorful stuff!
Chickpeas (a.k.a. garbanzo beans)/ all pulses: these reside in our apartments year-round and are a great source of protein and fiber and can help lower your cholesterol.
• All pulses (the delicious, protein-packed, sustainable foods you know as dried peas, beans, lentils and chickpeas), contain both fiber & protein: If you’ve spent any time on our blog, you know that this magical combination helps to keep you satisfied, keep your energy on an even keel and keep your blood sugar level stable.
- If you’ve ever tried black bean humus, that works great in these poppers too!
• Pssst….fun fact: 2016 was declared International Year of Pulses (IYP) by the United Nations.
• Research show that pulses (like chickpeas), aid in weight loss even when calories aren’t restricted. Check out this 2016 study, that found that it was just 3/4 cup of pulses per day that worked!
Prunes (We used California prunes because we find them to be the sweetest and juiciest):
Our mom kept always kept a jar of stewed prunes in the fridge when we we’re growing up and anytime we were craving something sweet, we’d reach for them. They were the best way to bust a sugar craving! Who knew we were also getting these benefits:
- Research shows that eating 5-6 prunes a day may help support healthy bones and help maintain good digestive health
- Prunes are packed with antioxidants called polyphenols, which help keep many parts of your body healthy– ranging from your heart to your eyes to your memory and your immune system.
Tomatoes:
- Tomatoes are a great source of lycopene, which not only helps to fight cancer, but also keeps your skin youthful by acting as a natural sunblock.
Walnuts:
- Walnuts are rich in omega-3 fatty acids: most of us don’t get enough omega- 3’s in our life and need more because they help lower the risk of heart disease, depression, dementia, and arthritis and they help contribute to, gorgeous, moisturized skin!
Hummus Stuffed Jalapeno Poppers
Makes 8 Servings (16 poppers)
Ingredients:
For Hummus (Note: If you don’t have time to make hummus from scratch, choose your favorite store bought variety):
1 can of garbanzo beans (chickpeas), drained (19 0z)
3 garlic cloves, crushed
1 tsp cayenne pepper
1/2 tsp black pepper
1/2 tsp red pepper
1/4 cup water
1 lemon
(Use about half of the hummus for the stuffed jalapenos and save the rest!)
Jalapeno:
8 Jalapenos, sliced in half, seeds removed (we suggest using gloves if jalapenos typically burn your skin)
Oil in a spray container (we used avocado oil)
5-6 grape tomatoes, finely chopped
1/8 cup feta cheese
5-6 California prunes, finely chopped (we munched on the extras)
2 tsp. chopped walnuts
Directions:
- Preheat oven to 425 degrees F.
- Line baking sheet with unbleached parchment paper* (using tin foil will give you a crunchier jalapeno, but after cooking with it for years, we’ve been avoiding doing so to lower our exposure to aluminum). Spray lightly with oil in spray jar.
- Place jalapenos sliced side down on parchment paper (or tin foil) and very lightly spray/ mist with oil. Bake 10 minutes. Then remove and put on parchment paper.
- Meanwhile, while the jalapenos are cooking, add the beans, garlic, cayenne pepper, red pepper, and water to a food processor and blend. Cut the lemon in half, and squeeze the juice of each half into the food processor.
- Mix the ingredients together until smooth.
- Place the hummus in a Ziploc baggie, clip a corner and use that to pipe the hummus into the cooled jalapeños.. (Alternatively, use a small spoon to stuff the hummus in the peppers.)
- Fill each jalapeno shell completely with hummus and top with prunes, tomatoes, walnuts and feta! Enjoy!
*We prefer using unbleached parchment paper over aluminum foil due to possible health concern that foil use might contribute to the buildup of aluminum found in the brains of some Alzheimer’s patient as well as contribute to osteoporosis—and our family is no stranger to either of these diseases, so we prefer not to take chances!
Nutrition Information per serving (2 poppers):
50 Calories; 8 g carbohydrate; 1.5 g fat; 3 g protein; 115 mg sodium: 3 g sugar; 2 .5 g fiber
- Makes 8 Servings (16 poppers)
- Ingredients:
- For Hummus (Note: If you don't have time to make hummus from scratch, choose your favorite store bought variety):
- 1 can of garbanzo beans (chickpeas), drained (19 0z)
- 3 garlic cloves, crushed
- 1 tsp cayenne pepper
- ½ tsp black pepper
- ½ tsp red pepper
- ¼ cup water
- 1 lemon
- (Use about half of the hummus for the stuffed jalapenos and save the rest!)
- Jalapeno:
- 8 Jalapenos, sliced in half, seeds removed (we suggest using gloves if jalapenos typically burn your skin)
- Oil in a spray container (we used avocado oil)
- 5-6 grape tomatoes, finely chopped
- ⅛ cup feta cheese
- 5-6 California prunes, finely chopped (we munched on the extras)
- 2 tsp. chopped walnuts
- Directions:
- Preheat oven to 425 degrees F.
- Line baking sheet with unbleached parchment paper* (using tin foil will give you a crunchier jalapeno, but after cooking with it for years, we’ve been avoiding doing so to lower our exposure to aluminum). Spray lightly with oil in spray jar.
- Place jalapenos sliced side down on parchment paper (or tin foil) and very lightly spray/ mist with oil. Bake 10 minutes. Then remove and put on parchment paper.
- Meanwhile, while the jalapenos are cooking, add the beans, garlic, cayenne pepper, red pepper, and water to a food processor and blend. Cut the lemon in half, and squeeze the juice of each half into the food processor.
- Mix the ingredients together until smooth.
- Place the hummus in a Ziploc baggie, clip a corner and use that to pipe the hummus into the cooled jalapeños.. (Alternatively, use a small spoon to stuff the hummus in the peppers.)
- Fill each jalapeno shell completely with hummus and top with prunes, tomatoes, walnuts and feta! Enjoy!
- *We prefer using unbleached parchment paper over aluminum foil due to possible health concern that foil use might contribute to the buildup of aluminum found in the brains of some Alzheimer's patient as well as contribute to osteoporosis—and our family is no stranger to either of these diseases, so we prefer not to take chances!
- Nutrition Information per serving (2 poppers):
- Calories; 8 g carbohydrate; 1.5 g fat; 3 g protein; 115 mg sodium: 3 g sugar; 2 .5 g fiber
